A ketogenic diet is a high-fat diet. The key is to get your body into ketosis and burn fat instead of carbohydrates for fuel. The ketogenic diet uses the following macronutrient ratios:
- 20-30% of calories come from protein;
- 70-80% of calories come from healthy fats;
- 5% or less of the calories come from carbohydrates.
The ketogenic diet was developed in the 1920s to treat epilepsy in children. Recently, it has been gaining popularity due to its advantages in weight loss. However, there are other health benefits of eating a high-fat diet, such as:
- hormonal balance;
- Reduce sugar cravings
- blood sugar balance;
- Improve mood and boost energy levels;
- reduce inflammation;
- Improve thinking clarity.
What are ketones?
In ketosis, the liver converts fatty acids into ketone bodies or ketones. These by-products become your body's new source of energy. There are three main ketones: acetone, acetoacetic acid, beta-hydroxybutyric acid.
Our brains and other organs find it easier to use ketones for energy than carbohydrates. As a result, most people have a clearer mind, a better mood, and less hunger. These molecules also have antioxidant and anti-inflammatory properties. They can help reverse and repair cellular damage often caused by excess consumption of sugar.
good for health
- Helps lose weight. The main reason ketchup is famous: sustainable fat burning. This diet will help you lose weight and body fat significantly while maintaining muscle mass.
- Improve gut health. A study found that a ketogenic diet can reduce abdominal pain and overall quality of life in people with irritable bowel syndrome (IBS). Thus showing a link between low sugar intake and improved IBS.
- Helps with diabetes. A ketogenic diet will help balance blood sugar and insulin levels. Reducing the risk of insulin resistance will help prevent metabolic diseases such as type 2 diabetes.
- Reduce the risk of heart disease. One study found that a ketogenic diet reduced markers of heart disease, including:
- lower triglycerides;
- maintain blood sugar levels;
- Increases high-density lipoprotein cholesterol (HDL);
- Lowers LDL (low density lipoprotein) cholesterol.
- Improve brain health. Ketone bodies have been implicated in possible neuroprotective and anti-inflammatory properties. Therefore, a ketogenic diet can help people with conditions such as Parkinson's and Alzheimer's, as well as other degenerative brain disorders.
- Helps with epilepsy. The ketogenic diet was created in the early 20th century to help prevent seizures in people with epilepsy, especially children. Today, ketosis is still used as a treatment for people with epilepsy.
Keto Flu Symptoms
Also, many people experience common short-term side effects when you get used to fat. This condition is known as the "keto flu. "These symptoms are a byproduct of dehydration and low carb as the body adjusts. They include:
- Headache;
- lethargy;
- nausea;
- brain fog;
- stomach ache;
- Low motivation.
Is the ketogenic diet safe?
Despite all the positive effects of the ketogenic diet, there are several categories of people who may not be suitable. These include:
- pregnant and breastfeeding women;
- children;
- people at risk of hypoglycemia;
- People with a low body mass index (BMI).
Before starting a diet, it is best to consult your doctor.